AMRAPMetconBenchmark20:00
Ledesma
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
20:00
- 1Parallette Handstand Push-Up5 reps
6" Deficit
- 2Toes Through Rings10 reps
- 3Medicine Ball Clean15 reps
20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Maintain a strong core throughout the Handstand Push-Ups.
- 2Use a controlled motion on Toes Through Rings to avoid swinging.
- 3For Medicine Ball Cleans, ensure to use your legs and hips for the lift.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 each direction Wrist Circles
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
Activation
2 rounds- 5 holds of 15s Parallette Handstand Push-Up Hold
- 10 Air Squat
- 5 Plank to Down Dog
Scaling Options
Intermediate
Moderate scaling for the movements to ensure quality execution.
- 1
parallette handstand push up
Box Handstand Push-Ups
- 2
toes through rings
Toes to Bar
- 3
medicine ball clean
Lighter Medicine Ball Cleans
Weight: 15/10 lbs (7/5 kg)
Scaled
Beginner scaling for the movements for more approachable execution.
- 1
parallette handstand push up
Push-Ups
- 2
toes through rings
Hanging Leg Raises
- 3
medicine ball clean
Analogous Lowerweight Medicine Ball Cleans
Weight: 10/6 lbs (4/3 kg)